EAA vs BCAA: Is Either Amino Acid Supplement Worth the Money?
Author: Oleksandr Maksymenko (Certified Sports Nutritionist, MSc) fact checked Are you curious about the difference between EAA vs BCAA? Essential amino acids (EAAs) and branched-chain amino acids are very similar, with BCAAs being 3 of the 9 EAAs. While you can get BCAAs through an EAA supplement, BCAA-focused supplements will typically...
Creatine Nitrate vs Monohydrate: Stick With Only One
Author: Jacek Szymanowski (M.Sc.Eng. Biotechnology, Sports Nutritionist) fact checked Creatine is one of the most popular dietary supplements used to improve endurance. Now, there are different types of creatine, each with different benefits, pros, and cons. But, how do you know which is the best type for you? In this article,...
How Long Does Ashwagandha Take To Work?
Author: Jacek Szymanowski (M.Sc.Eng. Biotechnology, Sports Nutritionist) fact checked You may be wondering, “How long does ashwagandha take to work?” In this article, we’ll be covering all the different use cases of ashwagandha, and how long you can expect it to take for each use. Whether you want to use ashwagandha...
What Is Intra-Workout?
Author: Jacek Szymanowski (M.Sc.Eng. Biotechnology, Sports Nutritionist) fact checked Are you wondering, “What is intra-workout?” These are supplements meant to be taken during your workout, but are they really necessary? While most people don’t need intra-workouts, endurance athletes may benefit greatly from these supplements. If you’re interested in a high-quality intra-workout...
Why Does Creatine Make My Stomach Hurt?
Author: Oleksandr Maksymenko (Certified Sports Nutritionist, MSc) fact checked If you are taking creatine but get unwanted side effects such as getting an upset stomach, know that you are not alone. Creatine is a widely popular supplement used to help improve performance, strength, and muscle growth. But, why does creatine make...
Types of Creatine
Author: Oleksandr Maksymenko (Certified Sports Nutritionist, MSc) fact checked If you’re new to the supplement, you may be confused about all the different types of creatine out there. When looking for creatine to buy, you may have come across monohydrate, HCL, buffered, kre-alkalyn, and many more! When you’re unfamiliar with the...
Does Creatine Expire: The Only Guide You Need
Author: Jacek Szymanowski (M.Sc.Eng. Biotechnology, Sports Nutritionist) fact checked You’re about to hit the gym and just took a serving of creatine to give yourself a power boost for an awesome workout session. But, you just realized and checked the expiry date: it’s past the expiry date! Hold on, nothing to...
How Much Creatine HCL Should I Take: Is It the Same Dose as Creatine Monohydrate?
Author: Jacek Szymanowski (M.Sc.Eng. Biotechnology, Sports Nutritionist) fact checked Are you wondering “How much Creatine HCL should I take?” If you’re looking to take Creatine HCL instead of monohydrate, you may be wondering if the doses are different. The standard dose of creatine monohydrate is 3-5g a day, so is creatine...
Should You Take Creatine While Cutting?
Author: David Sasha Schulz (Bachelor of Science, Human Biology) fact checked If you’ve been taking creatine for a while and you’re looking to lose some body fat, you’re probably wondering, should you take creatine while cutting? With one of the effects of creatine saturation being weight gain, it may seem like...
Why Is Creatine So Expensive: Is There a Creatine Shortage?
Author: Jacek Szymanowski (M.Sc.Eng. Biotechnology, Sports Nutritionist) fact checked If you’ve recently noticed higher creatine prices, you may be wondering “Why is creatine so expensive?” In this article, we’ll be covering why creatine is more expensive now, how much creatine costs, and how you can save some money while taking it....
Should You Take Creatine Before Or After A Workout - Timing Your Power Boost
Author: Oleksandr Maksymenko (5 years as FPA-Certified Nutritionist, MS in Sports Dietetics) fact checked Creatine is a well-known supplement among athletes and fitness enthusiasts. It is popular for its ability to enhance performance, particularly in high-intensity, short-duration activities. However, a question that often comes up when people talk about this renowned...
Creatine Monohydrate vs Kre-Alkalyn
Author: Oleksandr Maksymenko (Certified Sports Nutritionist, MSc) fact checked Are you interested in the difference between creatine monohydrate vs kre-alkalyn? Because monohydrate is the most well-researched and affordable form of creatine available, it’s what we recommend for anyone looking to take creatine. While kre-alkalyn will likely deliver similar results, it’s not...
Essential Gear for Functional Fitness: Pack Your Bag with Me
When you are just exploring functional fitness, only a sports outfit and a sheer desire are enough to start off. But as you are getting carried away more and more, you may need some essential gear for functional fitness to make your training more effective and enjoyable. I know how...
Raised Heels Squatting vs. Flat Heels Squatting
Maintaining a proper squat form is vital for all lifters; however, doing so is easier said than done. When you step into the gym, you will see two common variations - raised heels squatting and flat heels squatting, and today we will be discussing both of them. We will talk...
Squatting Barefoot vs Shoes: What Makes a Better Squat?
Squatting is a highly beneficial exercise for the core muscles and the lower body making it a great addition to your training. But the question is: should you be squatting barefoot vs lifting shoes? In this article, we break down the key differences between the two. Is it better to...
Weight Bench Exercises
Author: Ihor Shymechko (26 years of Oly Lifting & Training experience) Reviewed by: Oleksiy Torokhtiy (Olympian with 21 years of Oly Lifting experience) fact checked Weight benches are an excellent pickup for any home fitness setup due to their cost-effectiveness and versatility. Using an adjustable bench and a pair of dumbbells,...
Create Your Olympic Weightlifting Program (Examples Included)
Author: Sergii Putsov (20 years of Oly Lifting & Training experience) Reviewed by: Oleksiy Torokhtiy (Olympian with 21 years of Oly Lifting experience) fact checked Olympic weightlifting is a recognized sport that uses two exercises that call for the lifter to raise a weighted barbell overhead from the platform. Both the...
BCAA and Creatine Together
Author: Jacek Szymanowski (M.Sc.Eng. Biotechnology, Sports Nutritionist) fact checked You may be wondering, can you mix creatine with BCAA? Yes, taking BCAA and creatine together is completely safe, but it isn’t necessary. BCAAs don’t provide as much benefit, despite being so popular. You’d be better off taking creatine alongside a protein...
Is Creatine Safe for Teens?
Author: Jacek Szymanowski (M.Sc.Eng. Biotechnology, Sports Nutritionist) fact checked Creatine is one of the most widely studied ergogenic aids in the world, with research showing beneficial effects on high-intensity exercise performance. Whilst thousands of studies have shown its safety and efficacy, most are done on adults making the effects of creatine...
Does Protein Make You Poop? Why Protein Powder May Affect Your Bowel Movements?
Author: David Sasha Schulz (Bachelor of Science, Human Biology) fact checked Does protein make you poop? If you’ve been taking protein powder for a while, you may have noticed the unfortunate side effect that protein will make you need to use the bathroom more than you would like. Luckily, this is...